Firm, mild-flavored mahi mahi gets a delicate coating of almonds and bread crumbs and a drizzle of a light white-wine sauce for a main dish that's quick and a little bit fancy. Source: Diabetic Living Magazine

Diabetic Living Magazine
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Ingredients

Directions

  • Preheat oven to 450 degrees F. Line a baking sheet with foil. Coat foil with cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish; set aside.

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  • In a shallow dish, combine egg white and the water. In a second shallow dish, combine almonds, bread crumbs, the 1 tablespoon thyme, and the 1/4 teaspoon salt. Dip fillets in egg white mixture, turning to coat. Dip in almond mixture, turning to coat evenly.

  • Place fish on prepared baking sheet. Sprinkle any remaining almond mixture over fish. Coat fish with cooking spray. Bake 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake easily when tested with a fork.

  • Meanwhile, in a small saucepan melt butter over medium heat. Add shallot; cook 3 minutes, stirring occasionally. Add flour, the 1/8 teaspoon salt, and the pepper, stirring until flour is coated. Add white wine and lemon juice all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in the 1/2 teaspoon thyme. Drizzle sauce over fish to serve. If desired, garnish with additional snipped thyme.

Nutrition Facts

203 calories; 6 g total fat; 84 mg cholesterol; 383 mg sodium. 6 g carbohydrates; 24 g protein; Full Nutrition